According to both the Mayo Clinic and the Helpguide website, a healthy weight-loss regimen can help you look and feel better while also reducing serious health risks that high-fat or high-calorie diets present. Individuals who wish to lose or manage weight often need to make a variety of long-term lifestyle changes, particularly regarding healthy diet and nutrition. Consult your doctor before beginning any new diet or exercise regimen.
Food Selection
Helpguide instructs dieters to avoid weight-loss plans that restrict a specific type of food. Instead, select a well-balanced diet that limits unhealthy fats and sugars and includes a wide variety of fiber-rich fruits and vegetables, such as salads, citrus fruits, apples or nuts, which provide a great deal of healthy fats and protein.
Shopping
Shopping habits can be crucial to a successful weight-loss plan. Construct a shopping list based on weekly meal plans, the Mayo Clinic instructs --- then, when you're at the supermarket, resist impulse buys and purchase only items on your list. It's helpful to shop after having a meal, because shopping on an empty stomach can lead to cravings and the urge to buy unhealthy food items.
Eating Out
Eating in restaurants can often be challenging for those monitoring their caloric intake or following a weight-management plan. Limit your bread consumption, Helpguide advises, and opt instead for fresh salad selections and steamed or broiled entrees, which are often lower in fat. Order salad dressings, butter and mayonnaise on the side, and use them very sparingly.
Exercise
An exercise plan is key to any weight-loss or weight-management program. Exercise a minimum of 30 minutes per day, at least five days a week, the Mayo Clinic instructs. As your overall stamina and cardiovascular health improve, exercise for longer periods, such as one hour, three to four times a week. Effective weight management should always include a minimum level of exercise.
Expert Insight
Anyone beginning a diet or weight-management plan should be very aware of the behavioral changes that may be necessary to maintain weight loss over the long term, Helpguide notes. This may include reducing the intake of junk food or fast food, as well as eliminating unhealthy or tempting foods from your home kitchen or work space. Focus on permanent dietary changes and increased activity levels, the Mayo Clinic suggests, because regressing back to old, unhealthy habits often leads directly to weight gain and poor weight management.
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